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Get in shape

  • 05-11-2013 5:27pm
    #1
    barrymac20
    Registered Users, Registered Users 2 Posts: 125 ✭✭


    So I just completed my first marathon, having never ran or been fit before June this year!
    I'm very keen to continue and improve my running.
    I'm planning on joining the gym now for a few months to work on my strength while also keeping up the running (hopefully do a few short races, etc.). My intention is to run the marathon again next year but to be fit and strong when I start the training in June, as opposed to starting from scratch again.

    Any suggestions on what areas I would need to be working on in the gym?
    Actually, any suggestions at all would be great to see.
    Thanks.


Comments

  • #2
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    "when I start the training in June"

    Why not get out on the roads and train for spring half or something.


  • #3
    Aimman
    Registered Users, Registered Users 2 Posts: 2,418 ✭✭✭Aimman


    Plenty of opportunity to work on speed between now and the next Dublin Marathon. If you are in the gym, you would only need to work on toning rather than building up muscle mass which might make you heavier and slow you down.

    On the road, I'd recommend some hill work for strength and improve cardio vascular system and intervals to bring up the speed.

    Are you living anywhere near a ParkRun race? It's always a good opportunity to do a time trial and check up on your progress.


  • #4
    barrymac20
    Registered Users, Registered Users 2 Posts: 125 ✭✭barrymac20


    rom wrote: »
    "when I start the training in June"

    Why not get out on the roads and train for spring half or something.

    I meant start my "marathon training". I plan to be on the roads all over the winter. But I want to go to the gym to work on specifics to improve my running. What areas should I be working on?


  • #5
    drquirky
    Closed Accounts Posts: 1,866 ✭✭✭drquirky


    barrymac20 wrote: »
    I meant start my "marathon training". I plan to be on the roads all over the winter. But I want to go to the gym to work on specifics to improve my running. What areas should I be working on?

    Not trying to be a dick but at your level- I'd say you just need to work on running. Why not spend the time you have blocked out for the gym doing more/ longer runs? TBH you can do press ups/ planks/ab stuff for general fitness at home....


  • #6
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    drquirky wrote: »
    Not trying to be a dick but at your level- I'd say you just need to work on running. Why not spend the time you have blocked out for the gym doing more/ longer runs? TBH you can do press ups/ planks/ab stuff for general fitness at home....

    +1 if you just ran a beginner marathon programme then my advice would be to build up your miles gradually between now and June.
    Try to get it so that by June you are averaging 40-45 miles weekly (i.e. probably the max mileage week of your marathon programme); You'd then be in a great position to kick on and run a much better DCM next year.

    It'd be no harm to follow this thread as I am sure Blockic will be designing a nice little running programme over the coming winter months for people in the same position as yourself.


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  • #7
    barrymac20
    Registered Users, Registered Users 2 Posts: 125 ✭✭barrymac20


    Oh right. I was under the impression that if I spent a couple of months doing some strength work it would help my running.
    Maybe I need to revisit that!


  • #8
    drquirky
    Closed Accounts Posts: 1,866 ✭✭✭drquirky


    barrymac20 wrote: »
    Oh right. I was under the impression that if I spent a couple of months doing some strength work it would help my running.
    Maybe I need to revisit that!

    Increasing your distances and time spent running will build strength! TBH running is a very simple sport in many ways.In order to get better- you just need to run more. Until you reach a certain level, it really is that simple!


  • #9
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    I'll just add in that strength work is IMO a good thing to do as injury prevention work. There may be some economy gains but I would do it to focus on injury prevention. For me that's concentrating on my back muscles. For you, it might be something else.


  • #10
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    barrymac20 wrote: »
    Oh right. I was under the impression that if I spent a couple of months doing some strength work it would help my running.
    Maybe I need to revisit that!

    Do the strength work but as a supplement to running not instead of it.


  • #11
    barrymac20
    Registered Users, Registered Users 2 Posts: 125 ✭✭barrymac20


    menoscemo wrote: »
    Do the strength work but as a supplement to running not instead of it.


    Yeah that's what I said I was going to do in my original post. I was just asking for peoples opinions regarding what type of strength work I should be doing.


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  • #12
    raymey1970
    Registered Users, Registered Users 2 Posts: 10 ✭raymey1970


    You should check out a book called run less run faster. All sorts of run programs in there, depending on what distance of race you intend to run, including strength and conditioning drills.


  • #13
    HelenAnne
    Closed Accounts Posts: 2,035 ✭✭✭HelenAnne


    barrymac20 wrote: »
    Yeah that's what I said I was going to do in my original post. I was just asking for peoples opinions regarding what type of strength work I should be doing.

    As someone said above, you'll know yourself if you have any specific weaknesses you need to work on (I know I definitely do - you should see me trying to do a single-leg squat, you'd think I was 150 years old!) but there are general classes you can do aimed at runners. I do Pilates, which I love, and my husband does core strength classes for runners. Maybe a running club or gym near you would have classes like that? If not, I'd say if you looked online you'd find a strength training for runners regime?

    I really love this book [URL="[url]http://www.amazon.com/Running-Well-Sam-Murphy/dp/0736077456[/url]"][/url]http://www.amazon.com/Running-Well-Sam-Murphy/dp/0736077456
    http://www.amazon.com/Running-Well-Sam-Murphy/dp/0736077456

    It's not just for women (despite a woman being on the cover). It's an entry-level book, but I'm always referring to it. It has charts to help identify an injury, but more importantly, it has loads of preventative strengthening exercises. I'd really recommend it.


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